“Drinking coffee is bad for your health.” — this is what we sometimes read on Facebook, we like the post, and then we decide to give up this “bad” habit and stop drinking 3-4 cups a day. But should we? Scientists have proven that 3 cups of coffee a day lowers the risk of developing dementia, and 5 cups a day protects you from Alzheimer’s.
We shouldn’t believe all the advice we read on the Internet because it’s not always based on scientific research. Here are 9 myths about good nutrition that many people believe because of their popularity.
We have collected the most popular misconceptions. Every single one of them was checked by scientists and proven wrong.
Myth № 1. All diets are evil
Statement: A diet is a regimented eating schedule that’s not good for your body.
Fact: The results of studies say that not all diets are harmful: for example, the Mediterranean diet is effective. This diet is based on vegetables, fruit, seafood, beans, and olive oil. This type of nutrition can decrease the risk of prostate cancer by 10%, breast cancer by 15%, and colon cancer by 25%.
Another diet which has been scientifically proven to be healthy is the Nordic diet. It’s based on fish, vegetables, and cereals. There are some limitations on eating desserts and meat.
Scientists also recommend that doctors prompt their patients to follow these diets because this is a way for people to reduce their chances of getting heart disease. Not all diets are bad. Just make sure that you are basing your chosen diet on scientific research.
Myth № 2. Milk makes bones and teeth stronger
Statement: Milk contains calcium which is strenghtening for teeth and bones. And, it helps you avoid breaking bones.
Fact: For 20 years, scientists have been doing a study of 1.2 million people and have come to this conclusion: if you drink milk every day, it doesn’t influence your bone density, it doesn’t lower your risk of breaking them, and it doesn’t prevent osteoporosis. To avoid osteoporosis, you should add 800-1000 mg of vitamin D to your diet. Vitamins are more effective for your bones than milk.
Myth № 3. Drinking too much coffee is harmful
Statement: Drinking a lot of coffee is unhealthy because it dehydrates the body.
Fact: 3 cups of coffee a day lowers the risk of developing dementia by 25%, and 5 cups a day protects you from Alzheimer’s. Caffiene has neuroprotective functions: it decreases anxiety and improves memory. Scientists have also learned that coffee doesn’t dehydrate you. You can drink up to 4 cups of coffee a day, and still maintain a fluid balance in the body. Coffee actually helps the brain work better and stay healthy.
Myth № 4. Spicy foods only hurt the stomach
Statement: Spicy foods hurt the stomach, and should be avoided.
Fact: Hot red chili pepper lowers mortality by 13%. Spices increase the digestion of fats, which protects the body from obesity, atherosclerosis, hypertension, and diabetes type 2. Spices also improve the microflora of the intestines, reduce inflammation, and work as antioxidants. Spicy foods are beneficial for the stomach. Of course, this doesn’t mean you can eat a pound of pepper per day.
Myth № 5. Popcorn is unhealthy fast food
Statement: Popcorn is just “empty calories.” It’s the same french fries.
Fact: Pure popcorn without any supplements is a whole wheat product. It’s rich in polyphenol which is a powerful antioxidant. It protects the body from atherosclerosis, diabetes, and prevents it from raising cholesterol levels. Popcorn contains more antioxidants than vegetables and fruit.
Myth № 6. Eating often and in small portions is good
Statement: If you eat often, you make your metabolism faster, your appetite decrease, and you lose weight.
Fact: Scientists compared the bodies of people who eat 3 and 6 times a day. The difference in fats wasn’t found, so there’s no advantage in terms of losing weight. But the appetite was higher in the person who ate 6 times a day. So, if you eat often, but in small portions, it can influence your appetite and your weight in a negative way.
Myth № 7. Coconut oil is better that other kinds of oil
Statement: Coconut oil has unique features, which make it a superfood that can be substituted for a lot of other foods.
Fact: Coconut oil is 90% saturated fat. Just to give you some perspective, butter has only 64%, and beef or pork — just 40%. A high level of saturated fats is bad for health. Studies don’t show any connection between coconut oil and a lower risk of cardiovascular diseases. So, don’t eat too much of it.
Myth № 8. Brown rice contains a lot of minerals
Statement: Brown rice contains a huge number of useful minerals so it’s better than white rice.
Fact: Brown rice is the same as white rice but just not processed completely. It still has the shell. It does contain some minerals, but may also contain non-organic arsenic, which comes from the the rice fields. Brown rice may contain 80% more arsenic than white — because the chemical is found in the shell. So, eating a lot of brown rice is actually not safe.
Myth № 9. You can drink as much green tea as you want
Statement: Green tea lowers the risk of developing different types of cancer. It’s a powerful antioxidant, so you can drink it in unlimited amounts.
Fact: The chemicals that green tea contains can actually be toxic to your liver in large amounts. It’s not recommended to drink more than 4 cups a day. Also, because green tea can’t treat all diseases, do not drink it instead of water.
